Strength & Power WOD / MetCon WOD / Elite Training Camp 06.14.12

Strength & Power:

Austin grabbing a quick breath at the top of the Deadlift.

Front Squat
3-3-3 (90% of 1RM) (Rest 3 Min. between)
+
Back Squat
1 x 12-20
+
Every :30 sec. for 5:00 min perform 1 Power Snatch (use 75-80% of 1RM)
*Focus is on Form & Technque, scale weight if needed.  Compare to 5/8/12.

MetCon:

Partner AMRAP in 20:00 of:
Run 250 M
30 Box Jumps (24/20) (must step down)
30 Wall Balls (20/16)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 250M.  Once Partner #2 returns from the run, Partner #1 will begin their 250M, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

Elite Training Camp:

Squat (BW)
Press/Push Press
Pull Up

 

the iron price

 

Posted in Arlington Heights WOD, Axis WOD, WOD.